Couscous
Moderate nutritional value
Wheat couscous, values for couscous cooked in water.
Couscous is tiny granules of durum wheat semolina, steamed or soaked in boiling water, a staple of North African cooking served with stews and tagines. A 150 g cooked portion gives about 170 kcal, 5.7 g of protein and 2 g of fiber, and it is high in selenium. Made from refined semolina, it has less fiber, magnesium, manganese and iron than bulgur, which is whole wheat.
Nutrition values are for the cooked product
Macronutrients Distribution
Basic Nutritional Info
| Nutrient | Value | DV |
|---|---|---|
| Protein | 3.8g | 6.8% |
| Fat | 0.2g | 0.3% |
| Carbs | 23.2g | 7.7% |
| Simple Sugars | 8.12g | Estimate |
| Complex Carbs | 13.68g | Estimate |
| Fiber | 1.4g | 5.6% |
| Water | 73g | 2.9% |
| Calories | 112 | 5.0% |
Glycemic Index
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Fatty Acids Composition
| Fatty Acid | Amount | Unit | DV |
|---|---|---|---|
| Saturated | 0.03 | g | 0.1% |
| Monounsaturated | 0.02 | g | 0.1% |
| Polyunsaturated | 0.06 | g | 0.5% |
| Omega-3 | 0.018 | g | Estimate |
| Omega-6 | 0.042 | g | Estimate |
| Trans | 0 | g | 0.0% |
Antioxidants
Antioxidants (e.g. vitamin C, vitamin E, selenium, polyphenols, carotenoids) help protect cells from oxidative stress and support health. They are found in fruits, vegetables, nuts, and some animal products.
Compounds with antioxidant activity. Vitamin C, E and selenium are included when present in the product.
| Compound | Amount | Unit |
|---|---|---|
| Vitamin E | 0.13 | mg |
| Selenium | 27.5 | mcg |
Vitamins
| Vitamin | Amount | Unit | DV |
|---|---|---|---|
| vitamin B1 | 0.063 | mg | 5.3% |
| vitamin B2 | 0.027 | mg | 2.1% |
| vitamin B3 | 0.98 | mg | 6.1% |
| vitamin B6 | 0.051 | mg | 3.0% |
| vitamin B9 | 15 | mcg | 3.8% |
| vitamin E | 0.13 | mg | 0.9% |
| vitamin K | 0.1 | mcg | 0.1% |
Minerals
| Mineral | Amount | Unit | DV |
|---|---|---|---|
| calcium | 8 | mg | 0.8% |
| iron | 0.38 | mg | 2.1% |
| magnesium | 13 | mg | 3.3% |
| phosphorus | 51 | mg | 7.3% |
| potassium | 58 | mg | 2.2% |
| sodium | 5 | mg | 0.2% |
| zinc | 0.26 | mg | 2.4% |
| copper | 0.074 | mg | 8.2% |
| manganese | 0.234 | mg | 10.2% |
| selenium | 27.5 | mcg | 50.0% |
Essential Amino Acids
| Amino Acid | Amount | Unit | DV | DIAAS |
|---|---|---|---|---|
| Histidine | 77 | mg | 11.0% | 73% |
| Isoleucine | 147 | mg | 10.5% | 75% |
| Leucine | 259 | mg | 9.5% | 65% |
| Lysine limiting | 73 | mg | 3.5% | 23% |
| Methionine | 166 | mg | 15.8% | 110% |
| Phenylalanine | 284 | mg | 16.2% | 106% |
| Threonine | 100 | mg | 9.5% | 61% |
| Tryptophan | 49 | mg | 17.5% | 113% |
| Valine | 162 | mg | 8.9% | 62% |
Compare with other products
Values per 100 g
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